SHS

Physical Education and

Health 4
Module 7
Physical Education and Health 4
Grade 12 Module 7
First Edition, 2020

Copyright © 2020
La Union Schools Division
Region I

All rights reserved. No part of this module may be reproduced in any form without
written permission from the copyright owners.

Development Team of the Module

Author: Honorato P. Bugayong Jr., T II

Editor: SDO La Union, Learning Resource Quality Assurance Team

Illustrator: Ernesto F. Ramos Jr., P II

Management Team:

Atty. Donato D. Balderas, Jr.

Schools Division Superintendent

Vivian Luz S. Pagatpatan, Ph.D

Assistant Schools Division Superintendent
German E. Flora, Ph.D, CID Chief
Virgilio C. Boado, Ph.D, EPS in Charge of LRMS
Delia P. Hufalar, Ph.D., EPS in Charge of MAPEH

Michael Jason D. Morales, PDO II

Claire P. Toluyen, Librarian II
Physical Education and
Health 4
Module 7
 Target

Part of the purpose of teaching physical education, recreation in

particular, is to provide productive, entertaining, positive, fun and stress-
relieving use of idle time. For people who have free weekends, long vacations
or are on retirement, recreation can keep the mind and the body active.

Physical activity down through the generation has been known for
health and recreation. It offered fun and enjoyment. It also provided
youthful excitement and the elderly care. Physical activity and movements
are as old as human presence.

This module intends to provide activities that will motivates you to

participate in an organized event/recreational activities that addresses
health/fitness issues and concerns.

After going through this module, you are expected to:

1. Participates in an organized event that addresses health/fitness issues
and
concerns. (PEH12FH-IIk-o-13)

Before going on, take the pre-test. It will determine your weakest
point in this topic.

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Multiple Choice: Choose the correct answer. Write the CAPITAL LETTER of
your choice on the blank provided before each number.

_____ 1. Why do teenagers need to do one hour of physical activity a day?

A. To grow C. To be happier
B. To be fit D. To become active teenager

_____ 2. Why is it important to engage in physical activity?

A. To expand options for wise use of leisure time.
B. To develop the ability of a person in singing and painting.
C. To involve the learner in a wide range of movement, knowledge,
` and skill-building experiences.
D. To promote understanding and appreciation for differences
among
people in physical activity settings.

_____ 3. What are some of the benefits of regular physical activity?

I. Reduce risk of some cancers.
II. Improve mental health and mood.
III. Strengthen bones and muscles.
IV. Reduce risk of cardiovascular disease.
A. I only B. I and II C. I, II, and III D. I, II, III and IV

_____ 4. Which of the following is NOT a result of regular exercise?

A. Stronger bones C. Controlled appetite
B. Increased LDL cholesterol D. Increased HDL cholesterol

_____ 5. What is the minimum amount of physical activity needed to manage

weight and prevent gradual weight gain?
A. 30 minutes of vigorous activity three days a week while not
exceeding calorie needs
B. 30 minutes of moderate activity on most days of week while not
exceeding calorie needs
C. 60 minutes of moderate activity on most days of the week while
not exceeding calorie needs
D. 60 minutes of vigorous activity on most days of the week while
not
exceeding calorie needs

_____ 6. How many minutes of physical activity should a person do for

him/her to be considered as an active teenager?
A. 30 mins B. 45 mins C. 60 mins D. 90 mins

_____ 7. Which of the following statements describes a mental benefit of

physical activity?
A. Physical activity can enhance body shape.
B. Physical activity can help develop friendships.
C. Physical activity can help to relieve stress and tension.
D. Physical activity can develop an understanding of rules.

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_____ 8. Which of the following statements describes a physical benefit of
physical activity?
A. Physical activity can enhance body shape.
B. Physical activity can help develop friendships.
C. Physical activity can help to relieve stress and tension.
D. Physical activity can develop an understanding of rule.

_____ 9. What is an immediate benefit of physical activity?

A. Better sleep C. Reduce stress
B. Improved mood D. All of the above

_____10. What is a long-term benefit of physical activity?

A. Feeling tired C. Feeling bloated
B. Feeling stressed D. A stronger immune system

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Module
Outdoor Activities
7

Figure 1. Organized outdoor activities

Figure 1 shows the different organized activities that an
individual can participate during hiking, camping, and mountain
climbing.
In this module, you will learn the different activities that you can
engage in and understand the importance of participating in an
organized event that addresses health/fitness issues and
concerns.

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 Jumpstart

For you to understand the lesson well, do the following activities.

Have fun and good luck!

Activity 1: Read and Understand!

There’s nothing better than a good traditional camping trip to help you
escape from the problems and stresses of everyday life and enjoy yourself in
nature. Camping could be fun for all people of all ages and interests, and it
can be relaxing and extremely exciting affair.
In order to escape this problems and guarantee our entire camping
party successful, we have to have some camping activities in our minds.
Fun Camping Activities
Horseback Riding - One of the most intense sports known to man. Not only
because it's physically challenging, but it takes more than athleticism.
Horseback riding takes commitment, time, patience, and most importantly
building a bond with your horse.
Snorkeling - a plastic breathing tube used for swimming near the surface
with the head underwater. If your campsite is near the ocean you might just
have the chance to do snorkeling to appreciate the sea life.
Fishing – the sport or business of catching fish.
Boating, Canoeing, or Kayaking - A boat can make fishing more fruitful
and more fun. Other watercraft, such as kayaks, canoes, and paddle boards,
make exploring the waters easy and fun.

HEALTH BENEFITS OF CAMPING

1. THE FRESH AIR
When you spend time near a lot of trees, you take in more oxygen. That
feeling of happiness that you get when you take your first breath of air at
the campground isn't all in your head--well, technically it is, but it's a
release of serotonin from the extra oxygen. Your body can function with less
strain when there's plenty of oxygen. That's not the only benefit of fresh air.
Research shows that some time outdoors can improve your blood pressure,

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improve digestion and give your immune system an extra boost. When you
spend a few days outside, you get some serious health benefits from the
extra oxygen and low levels of pollutants.
2. SOCIALIZATION
Camping alone is plenty of fun, but if you bring along a friend or family
member, you'll enjoy a unique experience together that will help you keep a
healthy, happy relationship.
3. IMPROVED MOODS
Regular campers will often talk about how the first few days back from a trip
seem happier.
4. LESS STRESS
Camping also allows you to cope with stress. Stress can negatively affect
your health in just about every way possible, and you're putting much less
strain on your mental and physical faculties by giving yourself some stress-
free time at the campsite.
5. EXERCISE
Let's not forget the most obvious benefit of camping: you're spending a lot of
time performing physical activities.
6. SUNSHINE
Sunshine feels great on your skin, and there's an evolutionary reason for
that. When you're out in direct sunlight, you're taking on a ton of Vitamin D,
which allows your body to absorb calcium and phosphorous.
7. A GOOD NIGHT'S SLEEP
Assuming that you've got decent camping gear, you'll fall fast asleep after a
day full of outdoor activities.
8. GOOD FOOD
If you're fond of fishing and hunting, you'll likely eat a large amount of
protein and healthy fats on your camping trip.

Direction: Rate the frequency of your participation in physical activities by

putting a check mark (√) on the appropriate box of your answer.

Statements Always Sometimes Never

(3) (2) (1)
1. I accumulate 30 minutes of moderate

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physical activity most days of the week (brisk
walking, climbing the stairs, farm work, or
home chores)
2. I do vigorous activity that elevates my heart
rate for 20 minutes at least three days a week.
3. I do exercises for flexibility at least three
days a week
4. I do exercises for muscle fitness at least two
days a week
5. I eat three regular meals each day
6. I select appropriate servings in the food
guide pyramid.
7. I restrict the amount of fat in my diet
8. I consume only as many calories as I
expend each day.
Direction: Make a summary report of the previous activity. Focus on the
following:
 What activities are checked as “Always”
 What activities are checked as “ sometimes”
 What activities are checked as “never”
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Discuss the qualitative description of your scores based on the given scale
below. Be guided by the following questions:
 How do you feel about your result?
 Why did you come up with that result?
 Consider several factors that affect your being healthy (e.g. family,
friends, environment where you live, attitude, and education).

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 21-24 – 5 star (healthy lifestyle)
16-20 - 3 star (average healthy lifestyle
15 1 star (warning on your lifestyle)

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Discovery

Hiking
Hiking is a great way for the entire family to enjoy the summer weather,
but does require some preparation. The first thing to do after choosing your
hiking route is research – look into surrounding areas and identify any
possible hazards, such as the local wildlife or tough terrain. Also ensure that
the weather is suitable for the location and length of your hike. Before your
trip, equip yourself with a map and ensure your cell phone is fully charged. If
you’re tackling a more difficult hike or are concerned about your endurance,
bring a walking stick or cane to reduce the amount of pressure put on your
knees and leg when you are going up and down hills. This will also help with
your balance along the way!
Aside from the activity-specific list of items to know and include for
your trip, don’t forget to pack the essentials and basics for a fun day outdoors!
Always remember to either wear or pack: sunscreen, bug repellent, bandages,
water, snacks, sunglasses and a hat.
Mountain Climbing
Because mountain climbing is not an everyday activity, figuring out
how to prepare can be difficult. If it is your first time climbing, it is critical to
learn from someone who is a qualified instructor. It’s also a good idea to
start with indoor climbing before venturing outdoors, where external factors
can provide extra challenges.
Overuse injuries are extremely common for mountain climbers, but
steps can be taken to prevent them. Immediately before your climb, warm
up and stretch to help improve your circulation and flexibility, and in turn,
prevent injuries.
Characteristics of Recreation
1. Recreation is done voluntarily – your own free will to do
recreational activities

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2. Recreation is performed during free time – should be aware that engaging
in recreational activities should not be in conflict with your other tasks or
responsibilities
3. Recreation is for social, emotional and spiritual connection – activities will
give you a feeling that is intrinsic to the well-being of your soul
4. Recreation is a reward – best motivation for you to participate in
recreational activities is the benefit that you can derive from it: fitness and
satisfaction; promotes friendship and camaraderie
5. Recreation is flexible – can be organized or unorganized;
• organized – recreational institution and centers provide systematic
recreational program and activities
• unorganized – done by you with no specific plan

6. Recreation is a “problem-solver”
- help them solve their problems,
- as a positive result, you tend to be more disciplined and sports-minded
individual
- helps reduce academic and scholastic inferiority complex
7. Recreation is not a single form – can choose from and engage in
different recreational activities depending on your preference
8. Recreation is an activity – involves passive and active action

Benefits of Physical Activity

 Develop healthy musculoskeletal tissues (e.g. bones, muscle and
joints);
 Develop a healthy cardiovascular system (e.g. heart and lungs);
 Develop neuromuscular awareness (e.g. coordination and movement
control);
 Maintain a healthy body weight
 Improved concentration and enhanced memory and learning;
 Reduction and management of stress anxiety and depression;
 Improved self-esteem and confidence;
 Improved psychological well-being;
 Improve social skills and networks;
 Reduces isolation and loneliness;
 Improved sleep; and
 Contributes to better performance at schools.

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 Explore

Here are some enrichment activities for you to work on to master and
strengthen the basic concepts you have learned from this lesson.

Enrichment Activity 1: Jumbled Words

Direction: Below are jumbled letters/words of the different values you can
get from getting enough physical activity and the conditions that you are at
risk of when you have an inactive lifestyle. Rearrange the letters to form
the correct word and put them on the corresponding table where they
belong.

thyealh nobes romdpive peels regan

odog turesop betesdia rehta rlobmep
neyitax ehtlhay reath ropo soprute
thyealh ightwe gihh dolob srespure duceer serests
bisetoy presniodes lenselinos

Benefits from doing Conditions from not doing

physical activities physical activities

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Assessment 1: Living to Play
Direction: Explain briefly the different characteristics of recreation in
your own understanding.

1. It occurs in an unobligated time.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. Recreation is a reward.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
3. Recreation is performed during free time.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
4. Recreation is flexible.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
5. Recreation is a “problem-solver”.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

RUBRIC

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Ideas and Content: _____/5
Use of important terms: _____/5
Personal Reflection: _____/5
Completed task: _____/5
Total: _____/20
Enrichment Activity 2: Find a Way Or Make One
Direction: Log in your recreational activities for 7 days. Write them in the
diary, including the amount of time you have devoted to do each, then,
explain how you engaged in those activities.

My Recreational Activity
Date: _________________
Day: __________________

Dear Diary,
Today, I engage in the following recreational activities:
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
________

Very truly yours,

___________________

RUBRIC
Ideas and Content: _____/5

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Use of important terms:
Personal Reflection:
Completed task:
Total:
Assessment 2: Lend a Helping Hand
Direction: Read the following situations below and suggest things to be
done to help the people overcome their circumstances.
Maria is a 34 year old woman who is
struggling with her weight. She has
very low confidence and is nervous
about doing any recreational activity
in case anybody laughs at her…
How could you help her?
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Julia is a 27 year old office
worker. She works 8:00-8:00
Monday to Saturday so doesn’t
have much for social life. She has
piles and piles of work to do…
How could you help her?
_____/5
_____/5
_____/5
_____/20
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
Andres is a 12 year old boy who
is shy but extremely good at
basketball. He gets extremely
stressed when faced with a large
crowds but really wants to sign
for a team…
How could you help him?
________________________________________
________________________________________
________________________________________
________________________________________
________________________________________
________________________________________
________________________________________
________________________________________
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________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
Tomas is a 35 year old part time security
who is classed as obese. He works
irregular shifts. He tends to eat a lot of
snacks at work and takeaways at home…
How could you help him?

RUBRIC
Ideas and Content: _____/5
Use of important terms: _____/5
Personal Reflection: _____/5
Completed task: _____/5
Total: _____/20

Great job! You have understood the lesson.

Are you now ready to summarize?

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 Deepen

At this point, write a journal on how to be active and stay healthy at home
during the Covid-19 pandemic.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

RUBRIC- Journal
Ideas and Content: _____/5
Use of important terms: _____/5
Personal Reflection: _____/5
Completed task: _____/5
Total: _____/20

Very well done! You are now ready to take your posttest. You may again go
over the lessons, activities and maps to review for the final assessment.
Good luck!

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 Gauge

Directions: Read carefully each item. Use a separate sheet for your answers.
Write only the letter of the best answer for each test item.
_____ 1. Exercising more can reduce your risk of what illnesses?
A. Obesity B. Diabetes C. Heart disease D. All of the above
_____ 2. How can regular participation in physical activity improve an
individual's overall health?
A. Regular participation in physical activity reduces the risk of
developing various diseases.
B. Regular participation in physical activity allows an individual to
function on less sleep.
C. Regular participation in physical activity reduces body weight.
D. Regular participation in physical activity increases the risk of
developing certain diseases.
_____ 3. How does physical activity benefit the cardiovascular and
respiratory systems?
A. Reduces lungs capacity to hold air
B. Decreases heart rate to make heart muscle stronger
C. The heart becomes more efficient at pumping blood
D. The lungs becomes weak when you participate in physical activity
_____ 4. It is any form of movement that causes your body to use energy.
A. Fit B. Sprain C. Physical activity D. Sedentary lifestyle
_____ 5. When does exercise or physical activity become bad?
A. Having poor execution
B. Having enough warm-up
C. Having enough fluid during exercise
D. Having enough exercise not greater than the capacity of an
individual

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Direction: Study closely and interpret the concept map below that shows
the effects of physical activity and physical fitness.

Physical Activity

Academic
Health
Performance

Physical Fitness

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___

RUBRIC
Ideas and Content: _____/5
Personal Reflection: _____/5
Completed task: _____/5
Total: _____/15

Great job!

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References
Printed Materials:
Gialogo, R.C. & Gialogo, R.C.(2016). Fit For Life. Quezon City: Phoenix
Publishing House Inc.
Fernadez, A.T. (2016). Physical Education and Health (H.O.P.E. 1). Lipa City:
Scolair Publishing.
Gonzales, et.al. (2011). MAPEH Connections IV (1st Edition). Rex Book Store, Inc.

Website:
Corbin C., et al. (n. d.). The healthy lifestyle questionnaire from
Fundamental concepts of fitness and wellness [PDF file]. Retrieved
July 9, 2020 from https://www.coursehero.com/file/p5v781q5/
physical-activity-most-days-of-the-week-brisk-walking-climbing-the-
stairs-farm/.

Eureka. (n. d.). Health benefits of camping. Retrieved July 10, 2020 from
https://www.eurekacamping.com/blog/article/10-health-benefits-
camping
Education.com (n. d.). Word scramble reading worksheet generator.
Retrieved July 13, 2020 from https://www.education.com/worksheet-
generator/reading/word-scramble/.
Pan American Health Organization. (n. d.). Social media postcards: Be active
and stay healthy at home (COVID-19). Retrieved July 13, 2020 from
https://www.paho.org/en/covid-19-communication-materials/social-
media-postcards-be-active-and-stay-healthy-home-covid-19.
Medline Plus. (2017, June 27). Health Risks of an Inactive Lifestyle.
Retrieved July 15, 2020 from https://medlineplus.gov/
healthrisksofaninactivelifestyle.html
Epact. (n. d.). Summer Activities – Mountain Climbing and Hiking. Retrieved
July 16, 2020 from https://www.epactnetwork.com/corp/blog/
summer-activities-mountain-climbing-and-hiking/
SlideShare. (2015, March 28). Characteristics of Recreation. Retrieved
July, 16 2020 from https://www.slideshare.net/glygayam/
characteristics-of-recreation

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